The 28-day CrossFit Program for Beginners

Exercise 1 of 7

Bodyweight Squat

Equipment

No Equipment

Sets

3

Reps

10

Rest

--

Play How to

Exercise 2 of 7

Burpee

Equipment

Sets

3

Reps

5

Rest

--

How to

Exercise 3 of 7

General Pushup

Equipment

No Equipment

Sets

3

Reps

10

Rest

--

Play How to

Exercise 4 of 7

The 28-day CrossFit Program for Beginners

Equipment

Sets

3

Reps

5

Rest

--

*Divebomb Pushup

Exercise 5 of 7

Barbell Front Squat

Equipment

Barbell, Squat Rack

Sets

7

Reps

*

Rest

2 min

Play How to

*Rep scheme: 10x50%, 8x60%, 5x70%, 3x80%, 3x85%, 2x90%, 10x55%-60%. Warmup as needed before working sets.

Exercise 6 of 7

Barbell Front Squat

Equipment

Barbell, Squat Rack

Sets

8

Reps

*

Rest

10 sec.

How to

*TABATA for reps—20 seconds on, 10 seconds off. 95 pounds for men, 65 for women. 4 minutes of rest before 3B.

Exercise 7 of 7

Handstand Pushup

Equipment

Sets

8

Reps

*

Rest

10 sec.

How to

*TABATA for reps—20 seconds on, 10 seconds off.